The good news about bones: what you eat every day keeps adding up, at any age.

What is Osteoporosis?

Osteoporosis is a health condition that is associated with weakened bones. It develops slowly, over a period of years, and makes bones more susceptible to breaking. Medical researchers estimate that over two hundred million people, worldwide, suffer from osteoporosis.

The International Osteoporosis Foundation estimates that one in five women, and one in five men over the age of fifty, will experience bone fractures in their lifetime, which are caused by osteoporosis. Researchers claim that there is no way to predict an impending fracture. When they do happen, however, it is a signal that there are likely more fractures to come.

Bone density screening can detect bone loss early, when there is still plenty of time to act (source). The early stage of bone mineral loss is called osteopenia, and it does not necessarily lead to osteoporosis. Everyday habits make a real difference.

One of the best ways to support your bones is by paying attention to your diet and lifestyle: adding foods that support healthy bone maintenance and cutting back on habits that can weaken bone tissue.

Foods That Support Healthy Bones

Calcium

When we think of healthy bones, most of us think of calcium first. That’s because calcium is a key component to bone tissue. Calcium-rich foods include:

• milk, yogurt, cheese, and dairy products
• most green, leafy vegetables, like lettuce, broccoli, okra, and cabbage (not spinach)
• soy beans and soy bean derivatives, like tofu and soy milk
• tree nuts
• breads and whole grains and flours

Spinach does contain calcium, but it also contains oxalates, which reduce how much of that calcium the body can absorb.

Vitamin D

Vitamin D is necessary for proper calcium absorption. Our skin makes vitamin D in sunlight, but many of us spend most of our time indoors, and a large share of Americans have low vitamin D levels. Some people need a supplement; check with your doctor (ODS). Foods containing vitamin D include:

• fish like salmon, sardines and mackerel
• eggs
• fat spreads (margarine)
• fortified breakfast cereals
• fortified dairy and powdered dairy

Vitamin C

Vitamin C is needed to make collagen, the framework that bone minerals are built on. We get vitamin C from fresh fruits and vegetables.

Magnesium

Magnesium also plays a role in maintaining healthy bones. However, our ability to absorb magnesium diminishes as we age. Magnesium-rich foods include:

• dark chocolate
• avocados
• tree nuts
• legumes (beans)
• seeds (sunflower, pumpkin, etc.)
• whole grains
• bananas
• fatty fish
• leafy greens (not spinach)

Vitamin K

Vitamin K is involved in bone mineralization. In observational studies, women with higher vitamin K intakes had a lower risk of hip fractures (Linus Pauling Institute). Leafy greens are the richest source.

Zinc

Low levels of zinc have also been associated with bone density deterioration.

Proteins

Protein from foods like dairy, eggs, meats, beans and nuts supports bone health and helps maintain healthy muscles, which in turn support bones and joints and help protect against falls.

Osteoporosis Risk Factors

There are a number of factors which can increase the risk for developing osteoporosis. These include:

• a family history of osteoporosis and bone fractures
• taking certain medicines, such as high-dose steroids and anti-estrogen pills
• eating disorders, such as anorexia and bulimia
• heavy smoking and excessive drinking
• sedentary lifestyle
• having a low BMI (body mass index)

Foods and Substances to Avoid to Maintain Healthy Bones

To keep bones healthy, it helps to go easy on the following:

Salt

• excess salt consumption can actually cause your body to leach, or expel calcium

Alcohol

• excess alcohol consumption (more than 3/day) can lead to bone loss

Caffeine

• consuming more than two cups of coffee daily can contribute to bone loss, especially when the subject consumes less than 800 mg of calcium daily

Bone-Healthy Checklist

Whatever your age, here is a simple checklist. It is especially useful for post-menopausal women and men over fifty-five.

Do's

• Eat calcium-rich foods, especially dairy
• Get enough vitamins D, C and K from food first
• Include magnesium and zinc-rich foods, and ask your doctor whether a supplement makes sense for you
• Keep your muscles toned and healthy with activity and protein

Don'ts

• Go easy on salt
• Stop smoking
• Limit alcohol to two or three drinks a week
• Cut coffee consumption to two cups per day
• Get up and be physically active

Conclusion

Bone density tends to decrease with age, and the good news is that there is a lot you can do about it. Smart food choices, regular activity and checkups with your doctor help keep bones strong at every age.

Sources

1. NIH Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
2. NIH Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Calcium-HealthProfessional/